🏃🏼‍♂️ Race Briefing for Aurélien for 90k du Mont Blanc 🏃‍♀️

1. 🏃🏼‍♂️- Runner info

Informations	Value
Name	Dunand-Pallaz
First Name	Aurélien
Nationality	France
Age	31
Index	896
Team	Compressport

Aurélien, here is your race briefing for 90k du Mont Blanc, we wish you a great performance for this race, best of luck!

Aurélien, Enduraw estimated your finish time at 10:31:59. With this time you would have finished in position 1 last year

Come on Auré, une belle classique à accrocher à ton palmarès

The Runner Ability Heat Map defines your runner profile. By analyzing your Strava account and previous races, we can see if you are strong on climbs or fast on the flat. So 🏔 or 💨

2. 🏔- Race Analysis

Parameters	Value	Unit
Distance	92.0	km
Elevation Gain	6330.0	m
Elevation Loss	6330.0	m
Max altitude	2485.0	m
Min altitude	1038.0	m
Avg altitude	1715.49	m
distance above 8%	25	km

On the red parts, the gradient is higher than 8%, Considering your walking/running economy threshold, it is better to walk

On the grey areas, the gradient is higher than 5% Considering your defined threshold, it is better to use the poles

Analysis of the main parts of the race

• There are no remarkable climbs here.

Would you be interested in a closer look at the first and last kilometers (type of surface, positioning, etc.)?

3. ⛈ - Weather conditions

(updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	27	°C
Min Temperature	15	°C
Average Temperature	21	°C
Wind speed (at departure)	9.6	km/h
Wind direction (at departure)	280	°
Risk of rain	Rain	/

Here you have the map of the race. You can zoom in to explore and visualize the trace !

On this graph we can see when the wind will help you

Given our analysis :

• ☀️ the heat will cost you 129 seconds

4. 📈 - Pacing strategy

Your pacing plan is customized according to 7 points:

🥇 Your level (finish time)

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier)

🛠️ The technical nature of the race

🌬️ The wind (whether it's head-on or not)

🌡️ The temperature at each points along the route

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race, which depends on your index.

This will give you crossing points to respect at aid stations (you can also find a km-by-km plan on the next page)

Aid Station	KM	Distance between	Time
La Flégère	18	18	02:19:57
Le Buet	27	9	03:16:04
La villaz	38	11	04:30:00
Emosson	43	5	05:18:06
Le Chatelard	47	4	05:41:20
Le Tour	62	15	07:33:34
Les Bois	72	10	08:24:07
Montenvers	78	6	09:17:46
Plan de l'Aiguille	83	5	09:50:54
finish	92	9	10:31:59

🔜 With the analysis of your races and training (with our Strava integration) we can even propose an ultra-tailor-made plan to go after marginal gains!

5. ⏱ - Pacing plan

🎯 Here is your pacing plan km by km for the 90k du Mont Blanc

Click here to download the file directly onto your Garmin for a real time pace management (available soon)

• Pacing plan 👇👇

  Km	D+	D-	Pace	Total_time
  1	32	4	00:05:58	00:05:58
  2	22	11	00:05:35	00:11:34
  3	67	50	00:05:42	00:17:16
  4	89	31	00:06:53	00:24:10
  5	195	15	00:12:31	00:36:42
  6	144	0	00:10:20	00:47:03
  7	195	0	00:13:24	01:00:27
  8	166	0	00:11:31	01:11:59
  9	155	0	00:11:02	01:23:02
  10	72	12	00:06:51	01:29:53
  11	111	39	00:07:17	01:37:11
  12	0	151	00:05:19	01:42:31
  13	1	169	00:05:33	01:48:05
  14	40	41	00:05:22	01:53:28
  15	6	112	00:04:47	01:58:15
  16	21	80	00:04:43	02:02:58
  17	63	15	00:06:30	02:09:29
  18	25	32	00:05:16	02:14:45
  19	40	51	00:05:11	02:19:57
  20	85	13	00:07:15	02:27:12
  21	35	32	00:05:26	02:32:39
  22	138	0	00:10:04	02:42:44
  23	11	71	00:04:43	02:47:27
  24	19	96	00:04:41	02:52:08
  25	31	291	00:08:32	03:00:40
  26	4	172	00:05:40	03:06:21
  27	10	54	00:04:48	03:11:10
  28	11	45	00:04:54	03:16:04
  29	205	95	00:08:46	03:24:50
  30	57	12	00:06:26	03:31:17
  31	50	36	00:05:38	03:36:56
  32	93	5	00:07:52	03:44:49
  33	139	0	00:10:08	03:54:57
  34	94	4	00:07:57	04:02:54
  35	65	30	00:06:08	04:09:03
  36	0	132	00:05:03	04:14:06
  37	0	174	00:05:45	04:19:52
  38	17	177	00:05:26	04:25:19
  39	20	91	00:04:41	04:30:00
  40	50	46	00:05:27	04:35:27
  41	186	2	00:12:38	04:48:06
  42	231	0	00:15:44	05:03:51
  43	94	19	00:07:22	05:11:13
  44	91	32	00:06:53	05:18:06
  45	6	165	00:05:27	05:23:34
  46	2	233	00:07:26	05:31:00
  47	11	131	00:04:55	05:35:55
  48	97	259	00:05:24	05:41:20
  49	112	19	00:08:12	05:49:33
  50	149	0	00:10:38	06:00:11
  51	111	16	00:08:06	06:08:18
  52	121	10	00:08:49	06:17:07
  53	89	5	00:07:43	06:24:51
  54	183	2	00:12:23	06:37:14
  55	51	109	00:04:43	06:41:58
  56	272	37	00:16:08	06:58:07
  57	37	110	00:04:41	07:02:48
  58	0	131	00:05:01	07:07:50
  59	32	24	00:05:32	07:13:22
  60	31	54	00:05:01	07:18:23
  61	1	140	00:05:08	07:23:31
  62	0	124	00:04:56	07:28:28
  63	8	144	00:05:05	07:33:34
  64	39	58	00:05:05	07:38:39
  65	32	67	00:04:53	07:43:32
  66	39	79	00:04:51	07:48:23
  67	10	81	00:04:41	07:53:05
  68	28	46	00:05:05	07:58:10
  69	51	15	00:06:11	08:04:22
  70	3	62	00:04:43	08:09:05
  71	98	88	00:05:34	08:14:40
  72	13	71	00:04:43	08:19:24
  73	1	62	00:04:43	08:24:07
  74	28	12	00:05:40	08:29:48
  75	225	97	00:09:39	08:39:28
  76	148	0	00:10:34	08:50:02
  77	100	1	00:08:19	08:58:22
  78	200	19	00:12:26	09:10:48
  79	96	32	00:06:57	09:17:46
  80	137	10	00:09:37	09:27:23
  81	107	53	00:06:40	09:34:03
  82	46	79	00:04:54	09:38:58
  83	53	21	00:06:03	09:45:02
  84	55	32	00:05:52	09:50:54
  85	56	34	00:05:49	09:56:43
  86	5	135	00:05:01	10:01:45
  87	0	135	00:05:04	10:06:49
  88	0	126	00:04:58	10:11:48
  89	0	129	00:04:59	10:16:47
  90	0	147	00:05:15	10:22:03
  91	112	259	00:05:14	10:27:18
  92	154	224	00:04:41	10:31:59
  93	10	6	00:00:00	10:31:59

TOTAL RUNNING TIME : 10:31:59

6. 🥤🍟 - Feeding - Hydration

Nutrition and hydration are crucial to the success of a race, so here's a nutrition plan for the 90k du Mont Blanc.

At each aid station, this is the amount of nutrition you should have eaten and drunk.

We've taken the basic portions from your favorite brand Maurten. Nutrition is very individual, so we've estimated your average carbohydrate intake at 80 grams per hour based on your gender, height, age, and weight.

TOTAL CARB INGESTION : 842.66 (g)

TOTAL LIQUID INGESTION : 6320 (mL)

Aid Station	KM	Gel100 (25g CHO)	500mL Water	500mL (80g CHO)
La Flégère	18	4	1	2
Le Buet	27	3	1	0
La villaz	38	4	1	0
Emosson	43	3	1	0
Le Chatelard	47	1	1	0
Le Tour	62	4	1	1
Les Bois	72	3	1	0
Montenvers	78	3	1	0
Plan de l'Aiguille	83	2	1	0
finish	92	2	1	0

📈 For greater accuracy, it's better to state your exact usual intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

From the predicted heart rate for a given effort we can determine a more precise nutrition plan.
For elite athletes, nutrition can be managed on the basis of heart rate in real time to ensure that intake is accurate to the nearest gram 🤏

We can also determine the ideal concentration of your exercise drink to improve the nutrient transfer into the bloodstream. If you're a 'salty sweater' or if the temperature is high, you'll need to lower the concentration.

👑 Elite feature - Contact us if interested

7. ⚔️ - Competitor analysis

• Help with strategy based on competitor profiles

• Putting you in touch to create pacing groups

👑 Elite feature - Contact us if interested

This race briefing has been proposed by Enduraw

• Enduraw is a sports performance research laboratory.

• We believe data can help us visualize/understand/predict more accurately.

• With Enduraw we turn raw data into relevant analyses.